Per­form like a pro

Sup­ple­ment smarter by tak­ing the right prod­ucts at the right time

Men's Fitness - - Contents -

To fill any nu­tri­tional gaps in your diet it can make sense to take a mul­ti­vi­ta­min or other gen­eral health sup­ple­ments, such as omega 3 fish oil, with one of your main daily meals to aid ab­sorp­tion. How­ever, when it comes to sports nutri­tion sup­ple­ments such as cre­a­tine, you need to time your in­take just right to get the max­i­mum per­for­mance and physique ben­e­fits. Cre­a­tine – which is proven to in­crease mus­cle size and strength with a daily dose of 5g – should be taken just af­ter your work­out, not be­fore, ac­cord­ing to new re­search from the Jour­nal Of The

In­ter­na­tional So­ci­ety Of Sports Nutri­tion. It found that post-work­out con­sump­tion of cre­a­tine, in a whey pro­tein shake with some added carbs, in­creases the amount of the com­pound that goes to your mus­cles, and that’s where you need it to be to aid the re­cov­ery process and add mus­cu­lar size and strength faster.

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